Strength – 2RM Thrusters

EMOTM for 12 min

2 Front Squats (heavy)

Max Doubles with remaining time

Score = number of doubles

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# Before and After

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82 thoughts on “Before and After”

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Take the first step towards getting the results that you want!

Strength – 2RM Thrusters

EMOTM for 12 min

2 Front Squats (heavy)

Max Doubles with remaining time

Score = number of doubles

Book a free intro today so we can learn all about you, your goals and how we can help you reach them

Shane HayesCancel my 6am please. Sorry for the late notice.

AmandaNice work Hailey!

Vincent RoyMobility

WU x 1 (13 reps, strict)

Group mobility

Thrusters (from rack) x 2

95-115-125-135-140(1)

EMOTM 12 min

– 2 Front Squat (heavy) @ 115# – could’ve went heavier

– Max double unders

Score: 501 double unders

BlakeWhat??? That is AMAZING Vincent! You give me hope that I may just be able to master these things yet! What a difference a year makes!

LoraI had no idea your doubles had gotten so good Vince! Congrats!!

Valerie ArseneauMobility

WU x 1 (13 reps, strict)

Group mobility

Thrusters (from rack) x 2

55-65-70-75-80-85

I was surprised to get the 85!

Nice to share the bar with you Kelly!

EMOTM 12 min

– 2 Front Squat (heavy) @ 80#

– Max double unders

Score: 217 double unders

(22-21-17-24-14-16-19-16-15-19-17-17)

Cash out : Bacon sizzles x10 with 5 sec hold.

TrentWU x 1 (13 reps, strict)

Group mobility

Thrusters (from rack) x 2

95-115-125-135-145

EMOTM 12 min

– 2 Front Squat (heavy) @ 135#

– Max double unders

Score: 339 DUs

TrentAmazing results. Congrats Hailey!

LoraCongratulations Hailey! Great results! 😀

Laura KWay to go Hailey on all your hard work.

BlakeMob / WU x 1

Calf Smashing / Foam Rolling

3RM Push Press

95 – 115 – 135 – 155 – 175(1)

EMOTM for 12 min

– 2 Push Press (from floor) @ 135#

– Max. DU’s with remaining time

Score: TWO-HUNDRED SEVENTEEN!!!!

Includes a new PR of 20 unbroken…more than once I think I may have gotten more than 20 but I got too excited and lost count!

Chantal L.WHAT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! That is amazeballs! You know, I’ve been doing doubles for a few years now and I am FAR from your results! Keep on practicing!!!

LoraWHAT? TWO-HUNDRED SEVENTEEN? and TWENTY+ unbroken?? Who are you and what have you done with Blake?

That is fabulous! Congratulations buddy! Its about freakin’ time! 😀

MarioNice Blake, keep going, you’re on the right track!

AmandaAwesome, awesome, awesome, Blake!!!! This is really great news, congrats!!

Valérie ArseneauAll your practicing paid off, buddy! Good job!

Laura KYeah. You stuck with it and it paid off. Congrats Blake.

MarcelThere might be hope for me yet. Awesome work Blake, big congrats!

CorinnaAwesome Blake!

Chantal L.WU + Mob

2 RM Thrusters with no one 🙁

65-75-85-95(PR!)-100 (PR!)

EMOTM 12

– 2 Front squats @ 115# (my decision of ‘ heavy’ was limited by my clean weight… glad I picked 115 and not more)

– Max double with remaining time

Score = double unders = 114

Cashout: 10 bacon sizzle 5 sec holds and AMRAP 5 minutes Carly cuddles 🙂

Today is a scarf day.

Kelly BMobility

WU x 1 – 13 reps

Group Mobility

Thrusters 2RM

55-65-70-75-80-85 (not sure if this last one counted, it was sad)

Nice sharing the bar Val 🙂

EMOTM 12 min

– 2 Front Squats @ 65#

– Max double unders with remaining time

Score – double unders = 148 (this surprised me but I could have miscounted and they were very broken and I was probably counting the failed jump)

Cash out : 10 Bacon sizzles with 5 sec hold.

Great class Kevin!

maryno2013Looking great Hailey!!! Keep it up!

Patrick ArseneauLove the result picture! Nice work Hailey!!

AmandaI love it too – very pretty!

MelanieMobility

WUx1 (13 reps)

Group mobility

Thrusters 2RM

35-55-60-65-70-75-80 (Not sure what was my max but this is a PR for sure)

WOD: EMOTM for 12 minutes

2 Front squats @ 85#

Max DU’s with remaining time

Score: 172

SebastianPlease cancel me for the 6.45 class.

Gillesmob wux1 13 rep all strick

group wu

strength thruster x 2

92-115-125 forearm still to sore

EMOTM for 12 min

2 front squat 125#

max DU

total 33 rep

AmandaYou weren’t swearing this morning were you, Gilles?! 🙂

Nice work on your doubles – I’m happy you were forced to work on them! 🙂

Gillesyes I was swearing

GillyonWarmup

Thrusters (2) 45-55-65-75-85-95-100 PR

WOD with 100lbs

500

Did 104 consecutive DU (PR)

Laura KNice…104 in a row.Congrats on that beauty of an accomplishment.

Vincent RoyNice PR! (same as me)

This PR is eligible for the Trophy Case (http://crossfitmoncton.com/members/trophy-case/)

Steph LGreat Job Gillyon! Nice PR’s!

GillyonGreat sharing the bar with you!

LoraWell done Gillyon! Great job on the thrusters and congrats on your DU PR 🙂

BlakeWhy did you stop at 104??

Seriously, that’s pretty epic. Nice work Gilly.

FrankWU x 1 (13 reps, strict)

Group mobility

Thrusters (from rack) x 2

95-115-125-135-145-155

EMOTM 12 min

– 2 Front Squat (heavy) @ 175#

– Max double unders

Score: 83 reps

MarioThruster 2-2-2-2-2

145-165-185-205-225 (PR)

WOD = 217 DUs (R1-4 @ 225#, R5+ @ 185#)

Not sure what I was thinking, but that starting weight was stupid. Damage was done, so I just tried to hang on for the rest of the WOD.

Goog job 5h45!

AmandaStrength: thrusters! I love these when they’re not in a wod!

65-75-85-95-105

I think I could have handled another 5# or 10#

Shared the bar with Steph and Lisa – nice work ladies!

WOD: 299 doubles with 85#.

It kicked my ass like double unders usually do.. Felt tabata-ish.

Melissa HMobility

WU x 1 (13 strict)

Group mobility

Thrusters x 2

45-65-75-80-85-90-95

Not a PR, prob could have gone a bit heavier

WOD @ 70#

Score: 134 DU

Very happy with that as I haven’t been doing well with DUs….

Laura KMob Wu

Group Mob….painful!

Wod: EMOTM for 12 minutes

2 front squats @ 45lbs

the rest of the time was for double unders.

(I did single single double)

76 du’s in total.

Thanks Kevin for taking the time doing the band stretch with my left shoulder. It helped. I have to also remember to keep my hands in front more while skipping.

I worked like a SOB to come with 76 double unders lol. I may of gotten a couple of more if I was allowed to skip with an oxygen tank! I think I hold my breath while attempting double unders. I was gasping for air.

Ps.

It was awesome seeing cutie Holly tonight.

Laura KOops..”Come up with 76″

GillyonGreat job! 🙂

LoraMobility

WU x 1

Strict pullups (7×3)

Group mobility – partner barbell calf smash and lat foam rolling

Thrusters x 2

95-105-115-125-135-145#

Fun sharing a bar with you Marcel, Gabe and Frankie! 🙂

WOD @ 135#

EMOTM x 12 min

2 front squats

max DU’s

Total = 512 DUs

That was a gasser!! Great job 5:45 crew!

LoraOh and that bacon sizzle cashout (10 x 5 sec). If anything can make a person dislike bacon, this is it!

GillyonGreat numbers! On everything!!

Steph LGreat work Lora!!

MarcelNice totals Lora and great work on the thrusters.

Laura KNice score Lora.

JackWu x 1

Thrusters x 2

95,135,155,185,205(f)

Wod: EMOTM for 12

2 front squat @ 175

Max double unders

Score: 296

JackieMobility

WU X 1

Group warm up

Strength : thruster 2 RM

45-50-55-60-65-70 out of time

WOD : emotm 12 mins

2 front squat @65

Double unders with remaining time.

Score is number of double unders

Score : 54

Great class Kevin. Good job 545

Jeremy LMobility

Group WU

Strength : thruster 2 RM

45-95-135-135.

Shoulders weren’t feeling great on these. I need more mobility on getting the bar on chest/neck with a full grip.

WOD : emotm 12 mins

2 front squats at 165

Double unders with remaining time.

Score :274. Doubles are starting to click had a couple of good runs. I tried to pace my myself and taking last 10 seconds to get ready for the front squat. Took 1 Rd to rest in the middle. Not sure why, seemed like a good idea at the time. Future self no breaks.

Fun class Kevin. Really like these emotm

Jeff LMobility

WU X 1

Group Mobility

Thruster X 2

135-155-175-195-215-235(1)*-235(f)

*Thanks Kevin for pointing out the last Thurster was a jerk at the end.

WOD – EMOTM 12 Min

2 Front Squats 165#

Max DU’s in remaining time

Score is total DU’s

Total – 3 in the first 6 rounds then 23 very inefficient in final 6 rounds for 26 total 🙂

AmandaNice work on your doubles 🙂

Dave HThrusters 2RM

95-115-135-145-155(PR)

EMOTM 12 min

– 2 Front Squats @ 145#

– Max DU’s

187…fell apart at end, lots of work still to do on DU’s.

Steph LMobility

WUx 1

Group Mobility

Strength: Thruster x2

55-65-75-85(PR)-95(PR)-100(1)(PR) Thanks Gillyon for the push!!

WOD: EMOTM 12Min

2 Front Squats @ 85#

Max Double Unders with remaining time

Total DU: 525

Great Work 3:15!! Thanks Kevin

LoraAtta girl!! Sweet score on the DUs and look at that thruster weight! Awesome 🙂

Laura KYou kicked butt. Congrats.

Vanessa ChampionThrusters:

45-50-55-60-65-70

WOD: EMOTM for 12min

2 heavy front squats (65#)

DU’s

Score: a big fat 0

This has been the most frustrating WOD for me. I seriously need to focus on working on these…

Vanessa ChampionOn a better note: te box on sizzles were kinda fun 🙂

Laura KYou showed up and tried. You are the winner.

Vanessa ChampionWow that was horrible typing! Ment to write ‘bacon sizzles’

And thanks Laura 🙂

MarcelMobility

WU x 1 – 13 reps

Group mobility – partner barbell calf smash and lat foam rolling

Thrusters x 2

95-105-115-125-135-145#

Fun sharing the bar with Gabe & Frank and trying to keep up with Lora on the weight.

WOD @ 135#

EMOTM x 12 min

2 front squats

max DU’s

Total = 125

Squat clean the first rep each round, wrist was fine on these but hurt like hell on the thrusters. After seeing Blake’s breakthrough today on DU’s it gives me hope, every rep tonight was one at a time, stringing them together still eludes me…for now.

CorinnaWent to the gym last night and did WOD ” Bradshaw” RX: 10 rounds. 25 minute time cap

3 HSPU’S

6 Deadlifts @ 155lbs

12 pull-ups

24 double under’s

Time: 23:40 l loved this WOD.

Today:

Staff played ball hockey during the noon hour today against the hockey teams (male and female)as a fundraiser for Fill the Bus….lots of fun!

Beep Test with my period 4. Level 8.8. Not my best score. Not feeling it today, but it was nice to work up a sweat.

WU x 1

Mobility

2 RM thrusters

65-75-85-95-105-110-115 These felt great tonight and I could have gone heavier, but ran out of time. Fun sharing the bar with you MC.

WOD: EMOTM 12 minutes

2 Front Squats @ 115lbs

Double Under’s: Remaining time

75-75-50-50-60-60-50-52-54-54-50-56

Total 686

Fun WOD. Great job coaching Chantal L!

GillyonAnd I hope you went straight to bed when you got home. Active day!!! Nice work!

Laura KYou basically had my combined score in your first minute. That is hilarous. You are awesome.

Steph LGreat Score WOW!!

Valerie ArseneauDU queen!

BlakeSorry, I thought I read 686…

Seriously??? Wow…just…wow!

Craig HattoMob

Wu x 13rep strict

Group mob

2 rm thrusters

95,135,155,165,185pr for reps

Wod 12min emotm

2 front squats 155#

Du

Total du: 302

This one was a gasser for sure but du are coming better than expected. I was shooting to break 200 so things went well.

Good job tonight 5:45

Vanessa ChampionGreat job Craig!!!

ChrisWU x 1 (13 reps, strict)

Group mobility

Thrusters (from rack) x 2

95-135-145-155-160-175

EMOTM 12 min

– 2 Front Squat (heavy) @155#

– Max double unders

Score: 270 reps4

SpencerWU x 1 (13 reps, strict)

Group mobility

Thrusters (from rack) x 2

65-75-85-95

EMOTM 12 min

– 2 Front Squat (heavy) @85#

– Max double unders

Score: 112

NatachaThrusters 2 rm to 95#

Wod @85#

246

Bacon x 10

Lots if impressive scores today!!

Sheldon W.MOB, WUX1

Group mobility

Shoulder Press x 2

95, 115, 135, 145

WOD

EMOTM x 12

Shoulder Press instead of Front Squat @95lbs. Duration of minute on DU’s

Score = total DU. 444

Shoulders were wrecked after that one. Hopefully my knee bounces back soon.

BlakeNice doubles buddy.

NicoleWU x 1 (13 reps, strict)

Group mobility

Thrusters 2 RM: 65#

WOD:

EMOTM for 12 min

– 2 Front Squats (heavy) @65

– Max DU

Score (total DU): 141

GinetteMobility

Warm up

Group warm up plus mobility

Strength: thrusters, 15, 20, 25 (left shoulder is sore…did not go heavier

WOD: emotm 12 minutes

– 2 front squats @33

-max double unders

Score : total du: 0 🙁

Ryan– Mob

– WU x1, 13 reps, strict (jumping pull ups, negatives on the way down)

– Group WU

– Strength: Thruster 2x

65-75-85-100-115

– WOD: EMOTM 12 minutes…

– Clean 90# (I am counting this :))

– 2x front squat 90#

– Max DU

Score = total DU: 52 (thanks for the forced skill practice! I normally scale to singles, even if this is a low number it felt great!)

Cashout: Bacon x10

GabrielWU x 1 (13 reps)

Group mobility

Thrusters (from rack) x 2

95-105-115-125-135-145

EMOTM 12 min

– 2 Front Squat (heavy) @165#

– Max double unders

Score: 115

Jen CMob + Wup x 1 (13 strict)

Group Mob: Foam Roll and Calf Smash

Find your max truster x 2 reps

2 x 55, 65, 75, 80 (it was hard to pop the hips at this weight)

WOD: 12 min

EMOTM

2 Front Squats

Max Double Unders

Total is the number of Double Unders

16, 7, 8, 9, 6, 7, 7, 7, 11, 5, 16, 13

Total = 112

Thank you for the tips Kevin. I will need to start including this as part of my gym time with the speed balls

Cash Out – 10 x Bacon Sizzles (5 sec Hallow Hold)

This was fun 🙂

Jen CGreat work Hailey and a wonderful commitment to yourself